Gluten-Free Mediterranean Bulgur Salad
This vibrant and refreshing Gluten-Free Mediterranean Bulgur Salad is a wholesome twist on the classic Mediterranean bulgur salad, featuring nutrient-rich quinoa as a gluten-free alternative. Bursting with fresh flavors from crisp cucumbers, juicy cherry tomatoes, crunchy bell peppers, and aromatic herbs like parsley and mint, this salad is a colorful medley of Mediterranean goodness. Kalamata olives and optional feta cheese add a tangy, savory touch, while a zesty homemade dressing of olive oil, lemon juice, and red wine vinegar ties it all together. Perfect for meal prep, light lunches, or a side dish, this dish is quick to prepare in under 40 minutes and serves four. Whether enjoyed cold or at room temperature, this quinoa salad is a must-try for anyone seeking a healthy, gluten-free Mediterranean recipe packed with bold flavors and textures.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes
- 1 cucumber
- 0.5 red onion
- 1 bell pepper
- 0.5 cup fresh parsley
- 0.25 cup fresh mint
- 0.5 cup kalamata olives
- 0.5 cup feta cheese (optional)
- 0.25 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 clove garlic
Instructions
Rinse the quinoa thoroughly under cold water using a fine mesh sieve.
In a medium saucepan, bring the 2 cups of water to a boil. Add the quinoa and a pinch of salt. Cover, reduce the heat to low, and simmer for about 15 minutes or until the liquid is absorbed and the quinoa is tender. Remove from heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork and set aside to cool.
While the quinoa is cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and bell pepper.
Chop the fresh parsley and mint leaves, and slice the kalamata olives.
If using, crumble the feta cheese and set aside.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper to make the dressing.
In a large mixing bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red onion, bell pepper, parsley, mint, and olives. Add the dressing and toss to combine thoroughly.
If desired, gently fold in the crumbled feta cheese.
Taste and adjust the seasoning as needed. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1820 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 124.9 g | 160% | |
| Saturated Fat | 30.0 g | 150% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 6376 mg | 277% | |
| Total Carbohydrate | 136.0 g | 49% | |
| Dietary Fiber | 16.0 g | 57% | |
| Total Sugars | 17.7 g | ||
| Protein | 47.0 g | 94% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 904 mg | 70% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 1562 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
